working on a new routine

[Andalite]

thanks dude ^^

i'll check em out now

just watched them-- some of them i am not going to do to avoid looking like a complete moron at the gym (lol) but for some of the others, should i do them right before my lifts, or is it okay to do them at home before i go to the gym- don't want to look like an idiot lying on the ground swinging my hips back and forth lol

I dunno why you'd look like a moron or why you'd even care what people think lol....don't you want to sling some heavy weights?

You do them as a warm-up before any lifting. Choose 8-10 exercises and do them. Some of then need to be static holds in which case you'll hold for 30 seconds and others need to be reps in which case you do 10-12 reps.

You basically need a minimum of 3 exercises directly for the hips (these will make you look like a "moron" as you put it, 3 exercises for glute activation, 1 exercises for knees and 1 for ankles.

Just so you understand the importance of these idiotic exercises:
1.) Eric Cressey and Mike Robertson have their trainees do these ALL the time. Now, if you don't know who these 2 coaches are, you have been living in a cave, my friend
2.) I do these exercises as my staple warm-up and I love the look on the faces of people when I hit a 385 "a2g" squat or a 455 Deadlift like last week. Or an overhead squat of 185.

Like I said: even the bozos on Elite FTS have now jumped on the hip mobility band wagon. You'd be silly to pass up on the opportunity when most people who are aspiring to lift heav(ier) weights are adding these exercises to their arsenal.

 

[Andalite]

I am gonna go ahead and suggest some of the drills I think are less moronic looking and yet beneficial for you, alright?

Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

There you go. You think any of these is too goofy?

 

[JDid23]

Thanks-- i'll give those a try next workout. I did one lying down for my hips and i did a few more

can't even remember if i did chins or calves first haha- i think calves though

Squat
95x5 (warmup)
135x5 (warmup)
175x5
185x3
135x5 (really form focused)

Overhead Press
45x5 (warmup)
80x6
85x4

Light Lat Pulldown (warmup for chins)
42.5 x 8 (was easy)

Chins- think the lat pulldown tired me out
3
3

Standing Calf Raises-- did these so the first set i'd do the reps very controlled, then i would stretch each calf for 10 seconds each, then go right into the next set with speed
50 x 12... 50 x 12
70 x 10... 70 x 10
90 x 8... 90 x 8

Weighted Declines (highest decline)
10 lbs x 10 (first few were behind head, then i cluster fucked it because i wasn't strong enough to keep it like that)
5 lbs x 5- slow and controlled, last rep was really hard and i couldn't do anymore so i just did 2 with my BW


Comments- Wasn't too satisfied with today's workout, but i wasn't too upset. I think that since my squat got to 185x5 in a month when i did rippetoes for about 2 months (and not even rippetoes cuz i did some clusterfucking) and i hurt my quad playing soccer, the fact that i continued with other lifts and wasn't squatting was bound to push my squat back. Going up 20 lbs per week was great, but i am going to drop to 155 next workout to focus more on form. By the 3rd rep of 185 pounds, my heels were forcing up, and my back was rounding a bit so i dropped 50 pounds to 135, and my ass almost touched the ground, and form was great. Long shit about squats today lol

OHP was ok.. going to do 80 lbs again next workout and aim for 7, then go for 85x5.. Going to skip lat pulldowns and hit chins right after calves next workout.. fuck weighted declines- going to use 5 pounds for my first set and use that until i can get 10 reps with it behind my head.

can't wait to fucking hit bench next workout!!!!!

 

[Andalite]

Great work on the squats. Hey, I don't mean to pry, but is SaiBoT training you? Because if he is, then I don't want to step on anyone's toes.

What are your goals and what does your training look like?

 

[JDid23]

Great work on the squats. Hey, I don't mean to pry, but is SaiBoT training you? Because if he is, then I don't want to step on anyone's toes.

What are your goals and what does your training look like?

no he's not training me lol... he does live about an hour and a half away from me though-- however, him and EM have been a big help to me since i've been here. Saibot helped me with a routine i did (would have been longer, but had soccer) and EM helped me with the current routine i am doing- i am very open to advice.

goals at the moment are: (and this is my routine)- i don't have anything specific i am training for. I enjoy lifting and the challenge it presents and do want to look stronger. For now, just increasing all of my lifts is more than sufficient. Thanks for your help bro!


Day 1
Squat- 175x5--- 11/22- 175x6
OH Press- 85x5
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure— 6
Standing Calves 6 sets of 8-30- trying different techniques out, wanna keep adding weight
Hypers 2x10-15- Nothing.--- (now weighted declines)

Day 2
BB Bench- 135x5
BB Row- 115x6-8
DB Pullover -35x12-15
CGBP 85x8-12—11/24- 85x12 (small spot on last)
Abs
Lat Raises- 15x8-12

Day 3
Deadlift- 225x6
Walking Lunges- 30x15-20--- 11/27- 30x20
Deep Dips- 10
Seated Calves- Keep adding weight
Alt DB Curls- 25x10
Incline DB- 45x8-10

 

[Andalite]

i really like the routine actually. I don't follow a routine myself - I use a template of sorts.

I was wondering: would I be stepping out of line (or on someone's toes) if I make a few suggestions?

 

[JDid23]

i really like the routine actually. I don't follow a routine myself - I use a template of sorts.

I was wondering: would I be stepping out of line (or on someone's toes) if I make a few suggestions?

nope dude-- suggestions are always welcome and appreciated

feel free

 

[SaiBoT]

Andalite your suggestions look great and you are always welcome to share your thoughts bro!

 

[Andalite]

Thanks for the openness, guys.

I can't really make any suggestions because my sphere or relative "expertise" lies in strength training. So, I am only good to help people get stronger and it doesn't look like you want strength over aesthetics. So I might not be of much help.

What I can suggest though is that your Deadlifts need to be on Day 1 of your training. So basically, switch Day 1 and Day 3.

Also, if you want to get a bigger Deadlift, you're gonna need to do a lot more than just one set. One set alone is nothing. I'm not a high volume guy - I'm an optimum volume guy. One set is not going to help you in the long run. If you want help with a mini-cycle of increasing your deadlift, I can definitely guide you.

I also don't know how your form is or anything because you don't take any videos so I am kinda going into this blind in a way. In this digital age where everyone records everything on a videocam, having to describe some things in words can be hard, you know?

So yeah...let me know if you want a bigger Squat and Deadlift. I can help with that.

 

[ExtraMile]

Also, if you want to get a bigger Deadlift, you're gonna need to do a lot more than just one set. One set alone is nothing. I'm not a high volume guy - I'm an optimum volume guy. One set is not going to help you in the long run.QUOTE]

he doesnt only do one set, but he ramps up to a max set. Remember he is a beginner. Besides, in rippetoe's 3x5 and madcows 5x5 you only do 1 max set of deadlifts a week.